Morning gymnastics for women over 60

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Morning gymnastics for women over 60
Morning gymnastics for women over 60
Anonim

Most women after retirement lead a sedentary life. Lack of regular physical exercise and age-related changes naturally lead to the occurrence of many diseases. The bones and joints suffer the most. In today's issue, you will have the opportunity to get to know and try to master a complex of simple but effective exercises that allow you to keep your body in tone; do not allow many diseases to occur; invigorate and improve the general condition

Here are the benefits of morning gymnastics for women over 60:

1. Maintains muscle tone, which gradually decreases with age. If the muscles are toned, then the skin will be stretched and the internal organs will function better.

2. It normalizes blood circulation, which allows the prevention of various diseases and saturates soft tissues with nutrients and oxygen.

3. Improves the work of the digestive system and accelerates intestinal peristalsis.

4. It strengthens the immune system and the body's defenses, which reduces the frequency of viral and infectious diseases.

5. Maintains the good condition and functioning of the musculoskeletal system.

6. Normalizes the hormonal background.

7. Improves mood, because endorphins - the hormone of happiness - are actively produced during physical activities.

The complex of physical exercises is also useful for losing weight. Hormonal changes in the female organism that occur with age, as well as a sedentary lifestyle, lead to the fact that after 60 years, the mass of the body rapidly increases. Being overweight at such an advanced age leads to problems with both the heart and blood vessels, which in turn increases the risk of a heart attack. It is enough to devote 15-20 minutes to gymnastics to keep your weight within the norm.

Caution! Remember in which situations gymnastics is contraindicated

• After a heart attack.

• After a stroke.

• In diabetes mellitus.

• In urinary incontinence.

• With thinning or atrophy of muscle tissue.

• In the presence of dystrophic changes in bone and joint tissue.

• In the aneurysm of the large blood vessels that nourish the heart muscle.

• In case of mental deviations.

Caution

If during gymnastics you get a headache, if your blood pressure rises and this happens every time, then you need to stop training and consult a doctor. Remember that you should train at a slow pace and a moderate load. Some women leading an active lifestyle even want to shape nice muscles. Therefore, they begin to overdo it, but this negatively affects their condition.

It is best to perform the exercises in the park, or why not in your own garden or yard. However, if you do not have this opportunity, before starting the exercises, ventilate the room very well. Of course, you should be in comfortable clothing - tracksuit or shorts, T-shirt. With light sneakers on the feet.

Always measure your heart rate before and after gymnastics. If he does not meet the norm, it is better to give up such training. Measure the heart rate also during activities to control not only your general condition, but also to have the opportunity to adjust the degree and intensity of physical exertion. Women over 60 are especially sensitive to the weather, they suffer from fluctuations in blood pressure, headaches too, so if you don't feel well, it's better to give up training so that your condition doesn't get worse. And last but not least, every gymnastics starts with a light warm-up. In addition, gradually increase the complexity of the exercises and the intensity of the load.

Women over 70 can also do morning gymnastics, but only after consulting the attending physician. Gymnastics is not recommended for elderly women when they are alone at home. Considering your advanced age and the risks associated with it, there should be someone close to you to provide assistance in case of need.

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Exercise complex for elderly women at home:

1. Stand with your back straight and your feet shoulder-width apart. Then slowly turn your head first to the left and then to the right. Then turn the head clockwise and counterclockwise accordingly. Do this exercise slowly so you don't get dizzy.

2. Put your hands on your shoulders and from this starting position try to make circular rotations with your hands.

3. Put your hands on your hips and make a deep bend forward, then backward - as far as you can.

4. Spread your arms out to the sides, then lean first to the left side, then to the right.

5. Start walking in place, but at a slow pace. Just walk at first, then try high knees.

6. Exercise for training the vestibular apparatus - walking in a straight line. With your back straight, take a step forward. Then place the second foot directly in front of the foot of the first. You can put some rope on the floor and walk on it.

7. Squats - place your feet shoulder-width apart, arms straight out in front of you. Squat slowly and shallowly as much as you can.

8. Sit on the floor and stretch your legs forward. The back should be straight. At first try to touch the toes of one foot with your hands, then the other. You should not bend over sharply so that the blood pressure does not rise.

9. Sit on the floor with your feet together, knees out to the sides. This is the lotus position. While in this position, slowly raise and lower the knees, the movement resembles the flapping of a butterfly's wings.

10. Lie down on the rug. The back should be straight, but the body should be as relaxed as possible. Then lift your right arm and left leg off the floor, trying to touch your fingers to your toes.

11. Take a dumbbell in your hands. Instead of dumbbells, you can use plastic bottles filled with water. Then raise the arms first in front of you, then to the sides, finally raising them up.

12. Stand in a standing position with your legs slightly bent at the knees and place your palms on them. From this position, make slow circular movements with the knee joints.

This simple set of exercises helps to keep your body in good shape and energize you for the whole day. The number of performances is determined individually, of course, at the beginning, perform a minimum number of each exercise. Then gradually increase. When performing the exercises, carefully listen to the signals of your body and your condition. If any of the exercises caused pain or discomfort, do not do it again, try again later.

Here are the precautions you should follow:

Morning gymnastics is useful for women over 60 years old. But if you do not follow the recommendations and precautions, the exercises will not only not bring you any benefit, but can be harmful to the body and your general condition. The following precautions are recommended:

1. You should not do squats, bends and other exercises in which the load goes to the knees if you have pain or a feeling of discomfort in the joints. In such cases, it is recommended to limit yourself to stretching and breathing exercises.

2. If the recommended exercises seem too complicated, replace them with those that are easier for you to perform. Then gradually, when the body gets used to the load, you can proceed to the implementation of more complex exercises.

3. Playing sports should be fun. If you don't feel like doing gymnastics, you don't have to push yourself. You can just walk in place, make circular movements with your head.

4. A small pause is required between each exercise.

5. The training is done only on an empty stomach. Preferably in the morning.

6. It is recommended that gymnastics last no more than 10-20 minutes. Even if you feel you still have strength, don't abuse the duration of the load.

7. You should measure your heart rate before, after, and at least once during exercise.

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